Small Changes Can Add Up

By Becca Ramsey; Certified Yoga and Meditation instructor

Lately I have had many friends reach out to me, all of them with the same question, “How can I ever lose this extra weight?!” I had an answer for them that I feel like surprised them initially but helped them ultimately! Oh, You want the answer too, you say? Okay then, Drum roll please: MAKE SMALL CHANGES IN YOUR LIFE! Tada! Let me give you some more details:

Here are some examples of how to make small changes that add up to an overall healthier YOU: Do you drink diet beverages? Stop drinking them for one week. Oh, YES! It is a hard change! But, you can do it for a week! Then, the next week make a decision to keep this healthy change as part of your lifestyle and pick another one to try out! Maybe the second week you decide to walk twice a week with your friend or a pet, quit going through the drive thru for breakfast and have a nutritious smoothie at home, pack a lunch instead of eating at the cafeteria or food truck at your office, eat frozen grapes instead of chocolate, smoke one less cigarette on your break, drink an extra glass of water a day, move your body for 20 minutes a day! See, these are all doable things! The trick is not overwhelming yourself. Start small! Imagine how proud of yourself you are going to feel when you get to the end of the week and you have met your goal! That spark of success will ignite even more success! Results will happen. They won’t be the over night kind necessarily, BUT they will be the kind you can and will sustain! You can do this!

I am making it a goal in my life to help people get healthier. I love people and want them to feel the best they can! For me it is not all about physical appearance but quality of life.How do you feel physically, mentally, emotionally and spirituality? All of these things contribute to our well being and health! I am a certified Yoga Teacher and I also teach Meditation and we will touch on some of those things as well. I hope you continue on this journey with me. I would love to hear feedback of what you picked for a small change and how you did with your goal! Talk to you soon!

Read more from Becca on her blog "It’s the Little Things"

Experience A Biosurvey To Determine Your Body’s Unique Preferences

By Beth Anderson

Do you want to know what supplements and therapies will work best for your unique body? I’m offering a new service in my practice that will do exactly that! It’s called a digital biosurvey.



Your entire body is constantly communicating with itself through energy.  Everything in your body is energetically connected including your organs, systems, teeth, and vertebrae. Your body wants to keep constant balance in order to be healthy and function efficiently. A digital biosurvey will measure your body’s response to stressors and indicate what your biological preferences are. You can learn what supplements and nutraceuticals you need, and what therapies your body will respond to best.

When your body goes out of balance it will begin to experience symptoms and eventually disease. Using a biosurvey you determine what can help your symptoms or boost the health of your organs before symptoms appear! If you take several supplements, you will want to get a biosurvey today to determine if you are really taking what you need!

When you experience a digital biosurvey, you will gain insight into your health, save money, increase your energy and gain peace of mind by tracking your health progress.

In a digital biosurvey, a baseline is collected before polling each body response. You won’t feel a thing, except possibly a slight tingling on the palm of your hand where it rests on the hand cradle. Your body’s response to each test is recorded, compiled, and a complete recommendation report is generated specifically tailored to your own body’s preferences.

Digital biosurveys are not used to diagnose or treat disease, instead they are used to promote good health through information provided to your practitioner! Contact me to discover your own biological preferences today!

Water: The BIGGEST part of who YOU are

By Eric Kneller, Owner, Living Water

As a consumer of healthier choices, you are no doubt more familiar with labels these days.  You are becoming more savvy to the games that the processed food giants are playing and are seeing the buzz-terms pop up around the local stores.

Many now list the number of organic foods they now carry.  They have “gluten free” shelf zones and are starting to carry more “non-GMO” products.

Yogurt has become almost synonymous with “pre” and “probiotics” for many mainstream shoppers.  Some are even making the bold move to eliminate “high fructose corn syrup.”

As a former manager of up to $450 million a year in dairy materials for a global infant formula company (I won’t mention them by name, but their initials are MJN), I have a bit of an insider view to the food ingredient industry.  Ever heard of the Institute of Food Technologies (IFT)?  Well here’s a tasty tidbit for you…every year there is a conference where all of the ingredient creators come together and show off their latest manufactured food wares.  This is the promo text from their site this year:

"More than 18,000 of the world’s top food science and technology professionals, representing the most prominent organizations in the global food sector, will join us in New Orleans this summer to learn about the most recent product, ingredient, and technology developments, and their potential business impact, as well as to identify trends that will shape the industry.

 The IFT Annual Meeting & Food Expo brings together professionals involved in both the science and the business of food — experts in R&D, product development, and QA/QC, as well as executive management, marketing, procurement, sales, and more — from industry, academia, and government.”

Imagine that…18,000 professionals all talking about the ingredients that go on the labels you are reading?!?

So why is the water guy talking about this?

Because there is a label and ingredient that most health focused people and professionals are ignoring.  It’s the label of YOU and the #1 ingredient in YOU is…you guessed it…water!

So let me ask you…if you are preparing a dish for your family and the #1 ingredient by volume is not the absolute best it can be, can the final product be the best it could be?  No, right?

That is why I will look you in the eye and tell you the most important thing that comes into your home is the water.

Simply stated, it is the BIGGEST part of who YOU are.

Looking forward to talking about this with you this coming Thursday, May 1 at 6PM at Livewell!

Why Flex 151 Is the Un-Gym

Post by: Molly Angel, Co-Owner, CHC, CPT

Health and fitness are two words that are thrown around interchangeably in gym advertisements and by health professionals, as if they were one in the same.  However, at Flex 151 we see these words as two completely different worlds.  We define health as the state of being free of injury or illness whereas fitness is your body’s capability to perform physical activity.  So, when you look at their true definitions, you can actually be someone that is physically fit, but not necessarily be healthy.  For example, we all have friends that are training for half marathons that achieve their goal of physically completing the event but unfortunately come away with their health negatively impacted with knee pain, shin splints, or low back issues. 

                At Flex 151, we achieve improvements to both your health and your fitness at the same time.  We have certified personal trainers there to coach and motivate you while you are performing safe motions at a slow speed in order to reduce chances of injury.  These moves are done on computerized equipment so that each workout’s data can be captured and saved for tracking each client’s results.  We focus on quality exercise and ask our clients to give us maximum effort so they can spend their precious time outside of the gym enjoying life, not with the guilt that they need to be on a treadmill doing even more exercise.

                But, we measure results so differently from others in the industry that we prefer to call ourselves the un-gym.  Media is overflowing with the next best thing for you to lose pounds and inches.  However, Flex 151 prefers to bust through conventional wisdom and measure results from what we like to call non-scale victories.  Non-scale victories are achievements like being able to run with your kids in the yard, picking up a large bag of dog food easily, or noticing that your clothes just fit more loosely.  In fact, we would love it if our clients would take a hammer to their weight scales and never step on them again!  We achieve weight loss at Flex 151 by changing our clients old way of thinking of ‘I need to lose weight to get healthy’ to the more powerful way of thinking of ‘I want to get healthy in order to lose weight’.  While it is a subtle change of words, it is a life-changing shift in our clients’ journey to loving themselves and their bodies.

Did you know that shorter, more intense strength workouts are better at lowering blood sugar?

Post by: Shaun Angel,Co-Owner, MBA, CPT

The improved glycemic control that results from short bouts of intense muscular exertion is linked to changes in muscles (specifically mitochondrial capacity within the muscle), such as an improved ability to clear glucose from the blood after meals.  This is great for all people, especially those with T2 diabetes, insulin resistance or other metabolic syndromes (almost 60% of the population)…and those wanting to lose fat.  Safe strength training with the rightintensity and the right TIME under TENSION forces the body to work all the muscle fiber types (there are 4) and both phases of the heart (there are 2).  How does it work you ask??  So, effective strength training works the metabolic machinery of the body, aka muscle, which then forces the body to call on the metabolic support systems of the muscle, aka cardiovascular system, which include the heart, lungs, and vascular systems.  This process uses a lot of fuel energy, aka sugar (glucose), which then sends the signal to the body to replenish that fuel sugar in the muscles.  With a low sugar (carb) eating strategy, your body fat now has a fighting chance to become that energy source!!!  Did you catch that part??  So, in the end, proper strength training is making your muscles more insulin SENSITIVE; again, a good thing for fat loss, metabolism, energy and for metabolic syndrome sufferers.  This is all accomplished by properly dosing our strength training regimen (not too much and not too little intensity) and giving these systems a reason to make a change.  The better blood sugar control from this type of strength training helps to kick your nutrition efforts into the stratosphere….or on days where you cheat and fall short (we all do), it gives you an insurance policy that the donut you ate doesn’t go to your hips or waist because your body is using sugar much more effectively than it previously

So, we don’t always think of strength training as much more purposeful than for cosmetic improvements…but all that sugar stuff above is important to the way we feel and to hitting our specific goals.  The outside physical changes that result are a nice reminder to know how much is really going on inside.  Just think, I didn’t even discuss what gaining strength does for bone mineral density, alleviating pain in joints and better sleep!  And just remember, if we are running, walking, etc…many of the positive changes you feel are taking place through adaptations at the muscular level.  Skeletal muscle mass is vital to life!  

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